WARMUP: preran a few miles.
THE THANG: ruck up and headed towards Baxter
MARY: keep that core tight
ANNOUNCEMENTS: discussed how God fulfilled his promise to David by sending Jesus.
COT:
WARMUP: Yes
THE THANG: We moseyed to parking lots across the road as well as Lowes, strip center and other glorious spots proximate to Slow Burn’s Shovel Flag, stopping along the way for a feast of derkins, lunges, bear crawls and other standard fare. The peak of the festivities involved a round robin where each pax picked an exercise then called cadence for the # of reps that matched the # of years he’s been posting. Yes, Twister’s portion was heard in Tega Cay.
MARY: Yes
ANNOUNCEMENTS: Xmas party, Clave Boss, and more!
COT: It felt great to be back in the Gloom after 8 nights DR for work, experiencing the joys of a weekend kickoff with the Slow Burn spirit. And that spirit remains strong thanks to leadership from Peach Stand. Thanks for the Q stick!
Cold morning at Slow Burn. I set up a number of workout stations in the parking. I was tempted to set it up outside F45, but I decided not to start the day being an A-Hole (wait for the sun to rise).
Started with a mosey around the buildings, back to the start point for COP (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we partnered up for the workout stations. Partner 1 ran a lap around the parking lot while Partner 2 performed the exercise. Rotation after both partners completed exercises.
Stations
1. Squat with 60# sandbag
2. Box jump/set up
3. Kettlebell Curl
4 Jump Rope
5. Plate Crunch
6. Ab Wheel
7. 40# Sandbag Burpee
We covered cover 2 miles and 2 rounds of exercises
Great job guys!
WARMUP: Mosey around the parking lot with a few Toy Soldiers, Merkins, Butt Kickers and more Merkins
THE THANG: Deck of Cards with your own sandbag
Hearts: Curls
Diamonds: Thrusters
Clubs: Overhead Press
Spades: Big Boy Sit-ups
“Other”: Lap around the parking lot with your sandbag
MARY: See the spades assignment
ANNOUNCEMENTS: Yes – Go to the Christmas Party
COT: Indeed…5th Core Principle
WARMUP: put ruck on
THE THANG: ruck trails when you see a hill you go up it. Thanks Flounder for the wisdom shared
MARY:
ANNOUNCEMENTS:
COT:
13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!
Mosey around parking lot
Warm up
Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)
Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track
WARMUP:
– Windmills x10
– Imperial Walker x10
– With Partner. One partner curls the sandbag 8 times, then switch. Continue to switch decreasing the reps by one until the series is completed.
– Sandbag lap around the loop to orient to the stations and what the rest of the workout will be.
THE THANG:
All stations are 10 count reps
– Station 1: Merkins w/ sandbag pull thrus
– Station 2: Bearhug sandbag squat
– Station 3: Xs & Os and Leg raises while holding the sandbag overhead
– Station 4: Bentover Row
– Station 5: Partner 1 completes a farmers carry with both sandbags. Partner 2 completes 10 burpees. Then switch
– Station 6: OH Press
– Station 7: Upright row and then overhead carry the sandbag to Station 1
We completed 3 laps and then one lap around with the sandbag racked to collect the paper signs
MARY:
– LBCs X35
ANNOUNCEMENTS:
– Volunteers needed for Leaders on the Links on Friday
COT:
– Prayers for marriages
Thank you Maximus for the opportunity! Love the upgraded theme with sandbags all the time!!!
See the route posted in the comments below- 2 loops completed for almost 3.5 miles total. Majority of pax were given 2lb weights to hold in each hand. At each point of the “T”, pax completed 15 SSHs, 10 lunges (single count), and 5 burpees – all exercises completed whilst holding aforementioned weights. 10-12 sets completed.
WARMUP: ran around big parking lot. Max was right that when you say “he won’t run far, he has boots on”, that’s a bit of a lightning bolt to make you want to run further and faster.
We stopped for round 1 of 11×33 paying tribute to our boy Cha-Ching. 11 burpees, 33 SSH OYO. Kept running back to COT for round 2 of 11×33. Rucks on, sandbags on, 10 squats OYO.
THE THANG: Picked up our kb and headed towards the stop light. Dropped the gear for 20 in / erkins (incline merkins). Grabbed the rucks for 20 shoulder presses.
Headed down the hill with all our gear and stopped half way for 20 tricep extensions (dropped sandbag, kept ruck on). Left kb and put the sandbag on for the bottom of the hill. Bottom of hill with ruck on, AMRAP the sandbag for shoulder presses. Back up the hill to the kb spot.
Drop the sandbag, grab the kb (by the ears I guess) for front shoulder lifts – AMRAP. Reason for the AMRAPs is because we wanted to max out and guys had different weights…and different stopping points.
Gear up and back up the hill to our incline merkin spot at the light. After 20, gear up to the school entrance for the last stop. Drop all the gear, ruck overhead for another 20 shoulder presses. Back to COT to drop the gear, then a lap around the small lot…with round 3 of 11×33. (We did have at least 4 former 1stF Qs present so why not…and then 9 other beasts, all with 1stF leadership qualities and/or current or previous site Q roles.)
MARY: Mixed it up and replaced core work with stretching let in a rotating fashion (core principle #4).
ANNOUNCEMENTS: thanksgiving convergence is on…thanksgiving. Upcoming December CSAUP- be there and get a team.
Do difficult and uncomfortable things! Life is going to throw these at you – why not prepare yourself!
COT: CSPAN style because we all need this.
WARMUP: ruck up
THE THANG: venture into the woods to get some fresh air and miles. Reviewed sermon from church and reflected on how God has called us to serve where we are currently and to not wait for the “perfect” opportunity.
MARY:
ANNOUNCEMENTS:
COT: always